Autumn Bottom

“Autumn Bottom”

Ready to grow that plump pumpkin butt? Yes, this November is devoted to our money-makers. Growing a booty takes time - trust me!

What you will learn & receive:

    •    workouts that hit all parts of the glutes

    •    how to build a tight, full, round booty

    •    nutrition that will get the booty to grow in all the right ways

    •    how to not over-indulge during Thanksgiving 

    •    fun fall recipes

    •    all the secrets on how I did it!

The only things you'll need:

    •    One set of dumbbell weights (3 lbs, 5 lbs,  or 8 lbs)

    •    One kettle bell (anywhere from 5 - 12 lbs)

    •    Medium sized yoga ball

Ready to work on your glutes?- aka: ass, booty, tush, moneymaker, datass,bum,fanny.

What ever you want to call it I’ll show you how to grow it!

Tips:

  • Glutes can be trained 3x a week!
  • You want to train your glutes at least 3x in a seven day period.
  • Glutes are just like any other muscle group:
  • Yes you can shape them
  • Yes you can grow them
  • Yes it will take time

My Secrets to a booty grower:

  1. Train your glutes 2 to 3 times a week
  2. Eat more carbs on your glute training days
  3. Eat your carbs right after your work out, no longer than 30 mins. You are looking for carbs and sugars! YES SUGAR! (banana, gatorade or sweet potatoes are a great choice)
  4. Train all three parts of your glute

Let’s learn all three parts of the bottom:

Gluteus Maximus: The gluteus maximus is the largest muscle group in your body. It makes up the major part of your butt. The key functions of the glutes are to spread your legs, extend them and turn them. The gluteus maximus works in concert with the gluteus minimus and the gluteus medius to complete these movements as well as to give us a cushion to sit on.

Gluteus Medius: This muscle sort of look like a pork chop is situated near the outside of the pelvis. Its job is to keep your pelvis stable when you’re walking or when you’re off balance.(stabilizer muscle)

Gluteus Minimus: This is, as the name implies, the smallest of the three glute muscles. It is located directly below the gluteus medius. The gluteus minimus assists the gluteus medius to keep you balanced.

The three glute muscles play a key role in our overall wellness, strength and conditioning. But only if we keep using them. Unless we spread our legs a lot, extending and turning them through movement and exercise, our glutes will pretty much get a free ride through life. When we sit at a computer, watch TV and even when we walk around, the glutes don’t really do anything. Our sedentary lifestyle has mean’t that we have become non-users of our largest skeletal muscle group. And when we stop using them, our glutes effectively shut down.

The shape of your butt is directly related to the strength of your glutes. Weak, unused, neglected glutes are going to give you a saggy rectangular look. It will lack depth and fullness. A pair of glutes that are in shape, strengthened and well trained, however, will look very different. They will be perky, round and shapely. And what is the ultimate difference between the two?

Muscle

Yes, muscle. Muscle gives your butt shape, firmness and size. By hitting glutes consistently from all angles, providing progressive overload and fueling your muscle with food, you will be able to remold your butt and finally answer the question of “Can I grow a bigger butt?” 

But to grow a set of glutes that we want we have to take the time to connect & activate with those muscles. Most people don’t want to take the time to learn activation and that is when you fall at growing or improving your glutes

Let’s get started! 

Week One: Learning how to activate your glutes.

Remember: SLOW AND CONTROLLED MOVEMENTS!

Day #1 11/1

Grab a yoga ball, lie down with your hands behind your head and your bottom hanging off the ball. Back and neck should be relaxed on the ball.

Drop your hips almost down to the ground and then lift all the way up “Squeeze the glutes and hold at the top for two seconds”

4 Sets of 20: You should feel the glutes burning by the 10th rep. 

Now remove the ball and lay down on a yoga mat. We are going to do the same thing as on the ball but on ground.

Glute Bridge: hands flat to the mat, tuck the pelvis towards you and lift the hips all the way up till you are resting on the shoulder blades. Squeeze the glutes hold for 3 seconds, slowly roll back down through the spine one vertebrae at a time. Repeat.

4 sets of 20

Next in the same position as before we are going to add:

Glute pulses: Lift back out onto the shoulder blades, feel the glutes, hold here for 3 seconds, drop half way down and then lift back up and hold at the top for 3 seconds “squeeze the glutes”. Repeat

4 sets of 20 pulses 

Frog jumps: squat down and then jump as far forward as you can landing in a squat. keep it low. 

4 sets of 10

Finish with 10 30sec sprints! Think belly button back as your run your heart out and taking the biggest steps possible driving through the heel as your run! 

Take the time to learn the movements above the rest will come fast use this time while we have it.

 

Day #2 11/2 NO WEIGHT! 

Standing lunge: one foot in front other foot back behind, back knee bends down and almost kisses the floor, then come straight back up “squeeze the glute” front knee should never go over the toe.

4 sets 12x Each Leg

Walking Lunges: Same idea as above but take a big step forward to switch to the other leg, think about pressing through the front heel to come up. 

4 sets 10x EACH LEG “20 total a set”

Elevated reverse lunge: use a small box or bench put your back foot rested on it, dip down into our lunge and then squeeze back up keeping that foot rested on the bench.

4 sets 12x Each Leg

Reverse Lunge: standing feet together step backwards into a lunge with your right foot, then press through the left heel to come back up. Repeat & then switch to the other side.

4 sets 12x Each leg

Great job! Remember to take your time we are working on activation booty should be burning!

Day #3 11/3

Warm up: Glute bridges 3 sets of 25

Squat. Squat. Squat :NO WEIGHTS!

Squat: feet a little wider than hip width distance apart, toes face front or can be slightly turned out, sit back into the heels sending the bottom back and behind. (use a chair, couch or bench for the first 10) sit all the way down into the chair pause for a second and then pressing into the heels come all the way up into starting position. As you come down  open the knees slightly to the side while also keeping the feet flat to the floor. Squeeze on the way up.

5 sets of 20

Jump Squat: Same as a regular squat but when your down in a squat jump straight back up to come back up and then land into another squat. “Don’t forget to press the knees out with the squat”

4 sets of 20

Sumo Squat: wide stance, toes rotate out to the sides, press the knees outs to the sides as you come down, hips come just to the knee level and then back up, squeeze glutes & quads on the way up.

4 sets of 20

Donkey Kicks: come down onto all fours hands just under the shoulders, knees under the hips, keeping the hips square to the floor, extend the right leg out, bend at the knee sending the foot up to the ceiling, lift up to hip height and then lower back down, repeat.

4 sets of 30 Each Leg

Now lets combine all that we have learned the last couple days! If you are having any trouble with these movements PLEASE email me!

Day #4 11/4

Glute Bridge on yoga ball: 3x25

Squat: 2x20 NO WEIGHT!

Squat w/ weight: put dumbbells on the shoulder and keep the same form as before. Sit back in the heels, open the knees, squeeze the glute. 4x15

Frog jump: 4x10

Single Leg Glute Bridge: same as a glute bridge but extend one leg up into the air and press just through the one heel. Keep the hips level as you lift up and down. 4x10 Each Leg

Walking Lunges: 3x30 

10-20 min jog.

Day #5 11/5

REST DAY! Stretch and foam roll for 10-15 mins.

 

Day #6 11/6

100 squats: no weight. focus on activation.

100 donkey kicks: 100 reps each leg. divide it up however you need. You can add ankle weights here if you would like. keep it slow and controlled.

Sprints: 12 thirty second sprints/ 30 second rest in-between. drive through the heels, hold the belly button back.

Day #7 11/7

50 Glute bridges: 1x w/weight

20 Glute pulses: 2x w/weight if possible

20 Squats: 4x w/weight

30 walking lunges: 3x w/weight if possible

12 single leg glute bridge: 4x EL

100 sumo jump squats: 1x NO WEIGHT!

Time to add a little more focus to the rest of our body while also still working the booty! Don't recognize a exercise below? Scroll down to the bottom.

Day #8 11/8

 10 min warm up run, jog or power walk

 15 push ups, 15 tricep push ups (on knees or toes),  Tricep up-downs 15x,  Shoulder taps 40x, Mountain Climbers 60x 

Bicep curls + Shoulder Press 30x (combine into 1), Bicep curls 30x, Shoulder press 30x

Day #9 11/9

Active rest day take a 20-30 min walk,jog,run or hike + stretch or foam roll for 10-15 minutes.

Day #10 11/10

 Jumping Jack Squats 30x, Walking lunges 30x EL (62 total steps), Burpees 20x

3 sets

Russian Twists 30x, leg lifts 30x, reverse crunch 30x

4 sets

Standing up knee to elbow crunch 20x, plank tuck jumps 10x, in & out jump squats 10x

3 sets

Glute kick backs 50x EL 

1 set

Day #11 11/11

Jumping jacks 30x, Jump squats 20x, Plank Knee-to-Elbow 40x

4 sets

Skaters 20x, sumo squat + shoulder press 20x, High knees 40x

4 sets

Flutter kicks 40x, side planks count slow to 30 sec, then do the other side

4 sets

Day #12 11/12

100 squats, 100 sumo squats, 12 sprints 30 sec on, 30 sec off

Day #13 11/13

 Bicep curl + squat 20x, skaters 20x, slow skaters (pause at the side)

4 sets

Tricep kick backs 20x, Tricep dips 20x, bicycle crunches 30x

4 sets

 Reverse lunge 10x EL, Kettle Bell Swings 30x

3 sets

Day #14 11/14

Active rest day take a 20-30 min walk, jog,run, hike, bike ride + stretch or foam roll for 10-15 minutes. 

Day #15 11/15

 10 min warm up jog/walk: 15x ES opposite hand to opposite leg crunch, 1 min plank on hands & toes, 30s plank knee to elbow, 1 min kettle bell swings, 30 russian twist with kettle bell, Glute kick backs 30sec EL "pause for 2 seconds at the top" run 2 miles as fast as you can! 

Day #16 11/16

 30 squats 2x , 30 sumo squats 2x , 30 push ups 2x, 30 bicep curls 2x, 30 tricep dips 2x , 30 sec plank 2x, 30 crunches 2x, 31 reverse crunches 2x

Day #17 11/17

10 min warm up run/ jog/ walk:

100 kettle bell swings

1 set

20 skaters, 15 curtsy lunges EL, 20 walking lunges

4 sets

Day #18 11/18

Rest day: foam roll + stretch 20 mins

Day #19 11/19

Extra active rest day: 45 min walk/run/jog

Day #20 11/20

100 squats, 100 sumo squats, 100 jump squats, 12 sprints 30 sec on, 30 sec off

Day #21 11/21

 10 min warm up run, jog or power walk

 15 push ups, 15 tricep push ups (on knees or toes),  Tricep up-downs 15x,  Shoulder taps 40x, Mountain Climbers 60x 

Bicep curls + Shoulder Press 30x (combine into 1), Bicep curls 30x, Shoulder press 30x

Day #22 11/22

45 mins hike or 20-30 min on stairmaster or treadmill on a incline

Day #23 11/23

Rest day: foam roll + stretch 20 mins

Day #24 11/24

50 Glute bridges

1 set

20 Glute pulses 20,  Squat 20

4 sets

30 walking lunges

3 sets

12 single leg glute bridge

4 sets EL

100 sumo jump squats: NO WEIGHT!

1 set

Day #25 11/25

 

200 squats: no weight. focus on activation.

200 donkey kicks: 100 reps each leg. divide it up however you need. You can add ankle weights here if you would like. keep it slow and controlled.

Sprints: 12 thirty second sprints/ 30 second rest in-between. drive through the heels, hold the belly button back.

Day #26 11/26

10 min warm up run/ jog/ walk:

30 kettle bell swings

5 sets

20 skaters, 15 curtsy lunges EL, 20 walking lunges

4 sets

Day #27 11/6

 30 squats 2x , 30 sumo squats 2x , 30 push ups 2x, 30 bicep curls 2x, 30 tricep dips 2x , 30 sec plank 2x, 30 crunches 2x, 31 reverse crunches 2x

Day #28 11/28

45 mins hike or 20-30 min on stairmaster or treadmill on a incline

Day #29 11/29

Glute Bridge on yoga ball: 4x20

Squat: 3x20 NO WEIGHT!

Squat w/ weight: put dumbbells on the shoulder and keep the same form as before. Sit back in the heels, open the knees, squeeze the glute. 4x15

Frog jump: 4x10

Single Leg Glute Bridge: same as a glute bridge but extend one leg up into the air and press just through the one heel. Keep the hips level as you lift up and down. 4x12 Each Leg

Walking Lunges: 3x30 

10-20 min jog.

Day #30 11/30

100 squats, 100 sumo squats, 100 bicycles, 1 min plank 4x,  12 sprints 30 sec on, 30 sec off

Great job ladies!!!!!!! You did it! :)

  • Jumping jack squats: Start in a sumo squat (low), then jump up from there coming into a pencil line clapping the hands together, then jump back out into a sumo squat. To get to your perfect sumo squat, press the knees out and keep the toes slightly turned out 
  • Moving jump squats: Squat to the front, jump to the right, squat, jump back to the front, squat, jump to the left, squat, jump back to the center (repeat). 
  • Tricep up downs: holding a plank position on the hands, drop down to 1 forearm and then down to the other, press up through the right arm to come back into a plank and then press through the left arm - Think about lighting up the triceps are you press up into your plank. Remember to alternate on which arm you come up and down on. 
  • Shoulder taps: holding a plank position on the hands, bring your right arm to your left shoulder and then set back down and bring your left hand to your right shoulder. The key with this movement is to keep the belly button back and abs turned on so you can keep your hips from moving side to side.
  • Tricep push ups: on knees or toes. elbows point straight back, focus on using your tricep to push back up
  • Standing up knee to elbow: bring your right knee to left elbow, focus on getting the crunch in the abdominals, rotate side to side
  • Plank tuck jumps: holding a plank, jump the toes to the chest and then back out into a plank
  • In & out jump squats: starting in parallel with the feet together squat and then jump into a sumo squat wide, squat and then jump back into a parallel squat
  • Skaters: lateral jumps side to side with having the opposite foot glide back behind 
  • curtsy lunge: same as a reverse or back step lunge just take that foot back and across "pause at the bottom" and then squeeze back up through the front heel